Drop Push
Drop Push is a great exercise for improving your upper body strength and agility. It requires you to move between two low boxes or platforms and drop from them while cushioning the landing with your arms. This exercise will help you build strength, balance, and stability while also increasing your coordination and flexibility.
Type:
Plyometrics
Muscles Used:
Chest
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Builds upper body strength and agility
- Improves balance, stability, and coordination
- Increases flexibility and range of motion
- Develops core strength and stability
- Improves posture and reduces back pain
- Improves reaction time and agility
- Increases bone density and muscle endurance
Step by Step Instructions For Drop Push
- Arrange low boxes or platforms, keeping a distance of 2-3 feet between each of them.
- Assume a pushup position, ensuring that your hands are placed on the boxes to support your body.
- Maintaining proper posture, lower yourself from the platforms by pushing up and shifting your hands to shoulder width. Absorb the impact of landing by using your arms as a cushion.
Warm Up Tips
- Start by positioning the low boxes or platforms about 2-3 feet apart.
- Assume a pushup position between the boxes, supporting yourself by placing your hands on the boxes.
- Ensure you have good posture, with your body in a straight line from head to toe.
- When you're ready, drop from the platforms by pressing up and moving your hands to shoulder width.
- As you drop, focus on cushioning your landing by absorbing the impact through your arms.
- Repeat this exercise for a few reps, gradually increasing the number as you warm up.
- Remember to maintain proper form and technique throughout the exercise.
- Listen to your body and adjust the height of the platforms or the intensity of the exercise as needed.
- Take deep breaths and engage your core muscles to stabilize your body during the drop.
- After completing the warm-up, you're ready to move on to the main set of Drop Push exercises.
Drop Push Safety Tips
- Make sure the boxes or platforms are positioned securely and are stable before starting the exercise.
- Ensure that there is enough space between the boxes or platforms to comfortably move into a pushup position.
- Before dropping, check that your hands are properly positioned on the boxes, with your fingers spread wide for better stability.
- Maintain good posture throughout the exercise, keeping your core engaged and your back straight.
- As you drop from the platforms, focus on using your arm muscles to absorb the impact and cushion your landing.
- Land softly and quietly to avoid putting excessive strain on your joints and to reduce the risk of injury.
- Start with a lower height for the platforms and gradually increase it as you become more comfortable and confident with the exercise.
- Listen to your body and stop if you experience any pain or discomfort during the exercise.
- Consult with a fitness professional or trainer to ensure you are performing the exercise correctly and safely.
- Warm up your muscles before attempting the Drop Push exercise to prevent muscle strains or injuries.
Incorporating Into Other Workouts
To incorporate the Drop Push exercise into your workouts, you can follow these steps:
1. Set up low boxes or platforms: Position two low boxes or platforms about 2-3 feet apart. Make sure they are stable and secure.
2. Get into position: Start by getting into a pushup position between the boxes. Place your hands on the boxes, ensuring they are shoulder-width apart. Your body should be in a straight line from head to toe.
3. Maintain good posture: Keep your core engaged and your back straight throughout the exercise. This will help you maintain stability and prevent any strain or injury.
4. Drop from the platforms: Begin the exercise by pressing up with your arms and moving your hands to shoulder width. As you do this, drop your body down towards the ground, cushioning the landing with your arms. This movement should be controlled and smooth.
5. Absorb the impact: As you drop, focus on absorbing the impact through your arms. This will help protect your joints and prevent any excessive strain on your wrists or shoulders.
6. Repeat the exercise: After landing, push yourself back up to the starting position and repeat the drop motion for the desired number of repetitions. Aim for 8-12 repetitions in each set.
7. Progress gradually: If you are a beginner, start with a lower platform and gradually increase the height as you become more comfortable and stronger. Always listen to your body and avoid pushing yourself too hard too soon.
8. Incorporate